Moosletter — Week of March 17th

MARCH MADNESS

WTC is putting on a bracket challenge with a 5 dollar entry. The winner will get a mystery prize as well as the decision of the route at a distance practice! The link to sign up is here

OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

 

Viking Olympics: You heard it here!! The cows are headed to the olympics!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.
Signup deadline is Saturday, March 30th at 11:59 PM.

 

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is Saturday, April 6th at 11:59 PM.

 

Signup is here.
If you have any questions contact Alex Marrione

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

VOLunTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

 

 

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday March 18 Mid-distance workout

Intervals @ mile effort

     2-3 miles warmup, drills, & a few strides

-Group 1: 3x(500m-300m) @ mile effort w/ 60-90 sec rest between the intervals, 4-5 min rest b/t sets

-Groups 2&3: 3x(500m-300m) @ mile effort w/ 90 sec rest between the 500m & 300m, 4-5 min rest b/t sets

     2 mile cooldown

Long-distance workout

Pace Variation Work

     2-3 miles warmup, drills, & a few strides

-Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

-Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

     2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

Tuesday March 19 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

Wednesday March 20 Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

   2-3 miles warmup, drills, & a few strides

-Group 1: 15-20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

-Groups 2&3: 10-15min @ tempo, 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

     2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)

Thursday March 21 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

Friday March 22 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

Saturday March 23 Mid-distance

Easy Long run 8-12 miles with four fast strides to finish

Long-distance

Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles

Ancillary: Hip/Glute Circuit #2

Sunday March 24 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

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